Notes
Workout was almost. a disaster as my shoelace came untied about 500m into the 4800 rep. Had to stop and tie it up without stopping my watch. this took about 12-13 seconds explaining the slow first km. Then had to work harder than I would have liked to make up for the lost time. Despite this I still finished the first rep in pretty good control.
There was some wind from the northeast so the first 1600m of the first rep and between 2400m and 3000m were required a little more work. For the second rep again the first 1600m and between 2600m and 3000m required some extra effort. I definitely started the 2nd rep too hot and was struggling after 2K. The last 600m was a max effort to maintain a respectable pace. For the 3rd rep wind wasn't an issue as it was behind me. This is the fastest I have finished this workout. Really wanted to get the pace under 3:48 but legs just couldn't generate enough power. Maxed out the last 800m and negative split the rep so that is good.
Overall pretty solid workout. Wind was really only an issue for a few hundred meters in TT (and the odd gusts here and there) during the first and 2nd reps. Otherwise conditions were pretty ideal. Hit goal paces of HM and 10K in first 2 reps, and was slightly off 5K pace in the last rep. Compares to last year times were not much slower especially accounting for the time lost to tie my shoe. Conditions were better today though.
October 2015 / August 2019 / September 1, 2020 / Today
19:26.7 / 18:53.4 / 19:13.7 / 19:07.6
12:28.8 / 12:20.6 / 12:56.0 / 12:26.3
6:21.1 / 6:11.0 / 6:25.6 / 6:07.0